CrossFit Reality – CrossFit

Program A


Muscle Snatch (1×2 @ AHAP)


Metcon (Time)

3 Rounds For Time:

20 Deadlift 245/165lbs

25/20 Calorie Row

Program B


Snatch Stage Pull (6×1 @ 60%)

Raise the bar to Pos 2 above the knee – hold 1s, raise the bar to power position – hold 1, then pull and catch in full squat.

Squat clean and Push Jerk Complex (3×1 @ 75%)

2 Squat Cleans + 1 Push Jerk

Front Squat (2×2 @ 70%)

Booty Strong

Barbell hip thrust with band around knee (3×6, AHAP)

Barbell Hip thrust, place small band just below knee

Bulgarian Split Squats (2×10, AHAP)

Back Extension (2×20, AHAP)

Lie facing down on the GHD. Maintain a straight spine and descend. Keep a tight spine and bring yourself to parallel

Banded side laying clam (2×20)

Lie on your side. Bend knees slightly. Place band below your knee. Raise your top leg